28-Day Push-Up Challenge for Beginners

By: Chris Freytag, CPT // October 16, 2022

Push-ups: they’ve been around as long as the term “fitness” and whether you love them or loathe them, they’re here to stay. Why? Because they work! Push-ups may well be the best exercise a woman can learn to do because we are often prone to having weak upper body strength. If you can’t do many push-ups now, that’s fine! That’s why we’re excited to dive into this 28-Day Push-Up Challenge for Beginners!

Before you start this push-up challenge, let’s level set with some key information. Push-ups not only strengthen your chest, but also your shoulders, biceps, triceps, back, and glutes while toning and tightening your entire core and burning calories. During a push-up movement, the muscles are activated to stabilize the body also helping lower down and push you out of the floor.

On top of that, they build your confidence and boost your appearance. And of course, the bonus is that they can be done anywhere, any time, with no equipment required.


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    Start the 28-Day Push-Up Challenge

    Alright, so you’re ready to commitFeeling nervous that you’re not going to be able to keep it up? Grab a family member or friend and hold each other accountable. And if you fall a few days behind, no big deal, just pick back up where you left off.

    If you’re a push-up beginner, we’re rooting for you! If you feel intimidated, just like with anything else…practice, of course. Your number of reps will only increase if you dedicate time to practicing! From the beginner to the push-up pro, this challenge will work for you!

    The challenge gives you a push-up assignment to do each day. The reps slowly increase every day in order to gradually build strength.

    Once you move from beginner to advanced, we’ve thrown in some curveballs for a little variation. By day 28, push-ups will no longer be your nemesis! Just be sure to perform them slowly and properly.

    How It Works

    1. Join the challenge for free by clicking the button above.
    2. Sign up with your name and email and download the 28-day push-up challenge calendar.
    3. The chart shows you the number of reps and the push-up variation for the day. Choose the column for the beginner or the advanced option. Watch your reps increase and your muscles get stronger!

    See a preview of the calendar below:

    Sample push-up challenge calendar of day 1-3

    As the month goes on, you’ll be doing more push-ups and add in some other push-up variations! We give you rest days as well!

    Proper Push-Up Form

    [adthrive-in-post-video-player video-id=”zdYO2A0y” upload-date=”2022-10-16T19:47:51.000Z” name=”How To Do A Perfect Push-Up.mp4″ description=”Learn proper form to reduce the risk of injury and maximize results for our 28-day push-up challenge.” player-type=”default” override-embed=”default”]

    It’s very important to maintain the correct form the entire time you lower your body and push back up. In the push-up position, make sure your back and core align.

    Your body should run a straight line from your back to your feet. If your butt sticks up, you need to realign. Keep your body straight.

    If you follow these recommendations your push-up technique will be safe and effective.

    Push-Up Challenge FAQs

    How many push-ups should a beginner do?

    Depending on the source you read, an adult woman should be able to do anywhere from 10 to 15 standard push-ups—that’s a full push-up on your toes—without stopping! So how do you get there? Allow yourself to be a beginner! Beginners should only complete as many pushups on any given day as they can while maintaining proper form. In many cases, this is the first step with a single push. For some, it might mean from 5-10 push-ups.

    Why 28 days?

    When you’re starting something new, so often we meet resistance and quit before we really even have a chance to get started. By committing to a 28-day calendar, we believe you’ll have a better chance of success and you’ll be able to see in real-time your muscles getting stronger and your reps increasing! We’re sure the progress you see over the course of a month will propel you into additional habits for better health.

    Looking for more ways to practice push-ups? Make sure to check out our push-up variations to make things easier or harder!



    Get the printable push up chart by clicking below!

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    Printed from GetHealthyU.com


    on Reply

    I'm in and doing great, I can keep up

    on Reply

    Despite my efforts to complete full body pushups, I'm thrilled to report I'm doing sixty knee, decline and countertop pushups. I feel my strength building and will not give up...not until I complete this challenge. When I try a complete pushup my midsection sags, so I think it's more core at this point. Congrats to those who succeeded and to those of us willing to keep trying!

    on Reply

    Chris, I'm seeing progress in my pushup challenge, but wondering if core strength is playing a part in doing full pushups. My husband watched my form and told me I'm "sinking" in the middle. Thoughts?

      on Reply

      Yes, your core plays an important roll! Keep at it, you can do it! This article should be helpful to you! https://gethealthyu.com/how-to-do-more-push-ups/

    on Reply

    Just seeing this but would like to join in! Should I just jump in for the day it's on or start @ the beginning & cont beyond to finish?

      on Reply

      You could start from the beginning and just keep going beyond February!

    on Reply

    OH NO! I so wanted to do two full push ups today! I put on "We are the champions" by Queen and found myself unable to complete one. That said, I could do five 1/4 the way down and up. Before the challenge I could only do a belly flop...so some gain maybe? Got to keep on going. Had rotator cuff surgery two years ago and babied it a little too much I guess. How is everyone else doing?

    on Reply

    I can do 20 knee push ups with good form, but can't do 1 full body to save my life as deeply as I should. Is it better to keep increasing the number of knee push ups, or go part way down with my full body versions with good form? I can get about half way down and up with good form.

      on Reply

      Good form is important, so keep building up your strength with the modified versions but don't beat yourself up if you are struggling with your form for the regular push ups. You are building up your strength and it's all about progress over perfection!

    on Reply

    2nd day, 8 kneeling pushups for me. My Hubby is gonna do the next challenge.

    on Reply

    February 3rd, My Husband are joining this challenge together. We are starting late, on day three. Seven pushups from the knees. Is this the only place we post this? Thanks so much

      on Reply

      Yes, you can post here or on my Facebook page, Twitter or Instagram! Snap a photo of each other and upload it on my Facebook! https://www.facebook.com/chrisfreytagpage

    on Reply

    Up to day 3

    on Reply

    I agree with an intermediate level.

      on Reply

      Chris, I came up with an intermediate level and I am on day 7. I have my 15 yr old daughters joining me on the push-up challenge. Together getting stronger

      on Reply

      Just modify, doing a combination of the two. Add some full push-ups if you are following the beginner track and increase the number each day.

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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